Tips for Maintaining Hydration in Winter

When temperatures drop, staying hydrated often falls low on our list of priorities. We naturally drink less water because we don’t feel as thirsty in cold weather as we do in the heat of summer.

However, proper hydration in winter is just as important, especially since the combination of dry air from heaters and low humidity outside can cause your body to lose water without you realizing it.

Here are some practical tips to help you stay hydrated when it’s cold.

1.Drink Warm Beverages

A warm drink can be especially comforting in winter, and it counts toward your hydration goals. Herbal teas, lemon water, or low-sodium broths are great options. They not only keep you hydrated but also help you stay warm. Avoid overloading on caffeinated drinks, as caffeine can have a mild diuretic effect, increasing fluid loss.

2.Incorporate Water-Rich Foods

Soups, stews, and broths are fantastic for hydration and can be packed with nutritious ingredients. Other hydrating foods include fruits like oranges, grapefruit, and pears, as well as vegetables like cucumbers, celery, and spinach.

3.Don’t Forget Electrolytes 

Electrolytes help your body retain fluids and maintain proper hydration. Even in winter, you lose electrolytes through sweat, especially if you’re engaging in outdoor activities like skiing or hiking. To maintain balance, include foods rich in potassium, magnesium, and sodium, such as bananas, leafy greens, and lightly salted nuts. If you’re very active, consider an electrolyte-rich drink, but opt for low-sugar versions or make your own. Electrolyte Recipe

4.Track Your Water Intake

It’s easy to underestimate how much (or how little) water you’re drinking, especially when it’s cold. Consider using a water bottle with measurements or a hydration-tracking app to ensure you’re getting enough fluids throughout the day. Aim for the classic recommendation of about 8 cups of water a day but adjust based on your activity level and climate.

5.Use a Humidifier  

Indoor heating systems tend to dry out the air, leading to increased water loss through your skin and respiratory system. Using a humidifier in your home or office can help combat dryness and keep you more comfortable. While this isn’t a direct form of hydration, it reduces your overall fluid needs and helps your body retain moisture. Keeping mucous membranes hydrated helps you fight off those nasty winter colds. 

That wraps up this week’s hydration tips. Stay tuned for part two next week, where I’ll share five more tips to help you stay hydrated and healthy throughout the winter season.

Whether you’re braving the cold outdoors or enjoying the warmth indoors, staying properly hydrated is key to feeling your best.

Much love,
Health Coach Carol

“Don’t forget to drink water and get some sun. You’re basically a houseplant with more complicated emotions.” –Unknown